Candito 5 Week 10RM Squat Program

Free4.57 (14 reviews)
Jonnie Candito's new 5 Week 10RM ATG squat program for building strength, mass, power, and characher
Program Description

The Candito 5 Week Squat Program is Jonnie's latest program to help you build up to a new 10RM (Rep Max) in the ATG Barbell Squat. This is an excellent hypertrophy routine for beginners and intermediates alike.

ATG (Ass to Grass, for the unaware) barbell squats builds strength, mass, flexibility, vertical leap, and moral character. It is perhaps the most dynamic movement that has the most carryover...yes, even if you are a low bar competitive powerlifter.

Be sure to watch Jonnie's YouTube video where he provides the full explanation of the program (linked in app).

Boostcamp is proud to partner with Jonnie to release this program for free in our mobile app.

Program instructions

This program only programs for Mondays and Fridays. To add in your own upper body or deadlift days, use the "Start Empty Workout" button on the You tab.

If you prefer to deadlift twice a week, add a deadlift only day on Wednesdays.

If you prefer to deadlift once a week, add deadlifts after squats on Fridays.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Novice, Intermediate
Garage Gym
60 minutes
2 days
5 weeks
What People Are Saying
R. Bennett Man, 41
3 weeks complete
20 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Modifications to program only came in the form of custom workouts (e.g. upper body not prescribed in protocol) other than the days set by the program.
3 days ago
Niklas R. Man, 29
5 weeks complete
5 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
a month ago
Ben S. Man, 33
3 weeks complete
No modifications
a month ago
Темирлан К. Man, 17
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
a month ago
Natalia Majdisova Woman, 19
3 weeks complete
3 years of prior experience
As expected strength gains
No modifications
a month ago
Tharalb Man, 20
3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
a month ago
Rachel S. Woman, 29
3 weeks complete
3 years of prior experience
Marginal strength gains
Marginal muscle gains
None modifications
2 months ago
Jaime R. Man, 16
3 weeks complete
Significant strength gains
Marginal muscle gains
Significant modifications
I could add almost 40 lb to both my squat and deadlift by following the program and by doing some accesory exercises for both lifts such as frontal squats or deficit deadlifts after the main exercises.
3 months ago
David Man, 35
5 weeks complete
23 years of prior experience
Marginal strength gains
Marginal muscle gains
Marginal modifications
Will definitely use again.
3 months ago
Ashilan Man, 32
5 weeks complete
10 years of prior experience
Significant strength gains
Marginal muscle gains
None modifications
3 months ago
Mon
If deadlifting 1x a week, add deadlifts after Friday's squats. If deadlifting 2x a week, add a deadlift only day on Wednesdays, and deadlifts after Friday's squats.
1. Squat (High Bar ATG)
2nd set w/ 10 lbs reduced, 3rd set w/ 10 lbs reduced. Note that smaller or female lifters can take 5 lbs jumps down on backoff 10 rep sets of the ATG squat, and larger lifters can take 15 lbs jumps down. 10 lbs will be fitting for most.
SetsTargetIntensity
1
10 reps
6.5 RPE
2
10 reps
-
3
10 reps
-
2. Front Squat (Barbell)
Use same loading (i.e. weight) for all 3 sets. Choose any quad dominant barbell variation (Front Squat, Platz Squat, Hack Squat, or Hatfield Squat).
Alternative Exercise 1: Platz SquatNotes: Use same loading (i.e. weight) for all 3 sets. Choose any quad dominant barbell variation (Front Squat, Platz Squat, Hack Squat, or Hatfield Squat).
Alternative Exercise 2: Hack SquatNotes: Use same loading (i.e. weight) for all 3 sets. Choose any quad dominant barbell variation (Front Squat, Platz Squat, Hack Squat, or Hatfield Squat).
Alternative Exercise 3: Hatfield SquatNotes: Use same loading (i.e. weight) for all 3 sets. Choose any quad dominant barbell variation (Front Squat, Platz Squat, Hack Squat, or Hatfield Squat).
SetsTargetIntensity
1
8 reps
5 RPE
2
8 reps
5 RPE
3
8 reps
5 RPE
3. Leg Press
Quad Iso #1 - Adjust loading (i.e. weight) each set, if needed
Alternative Exercise 1: Leg ExtensionNotes: Quad Iso #1 - Adjust loading (i.e. weight) each set, if needed
Alternative Exercise 2: Lunge (Dumbbell)Notes: Quad Iso #1 - Adjust loading (i.e. weight) each set, if needed
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
4. Leg Extension
Quad Iso #2 - Use the same loading (i.e. weights) for both sets
Alternative Exercise 1: Lunge (Dumbbell)Notes: Quad Iso #2 - Use the same loading (i.e. weights) for both sets
Alternative Exercise 2: Leg PressNotes: Quad Iso #2 - Use the same loading (i.e. weights) for both sets
SetsTargetIntensity
1
12 reps
7 RPE
2
12 reps
7 RPE
Fri
Insert deadlifts on the same day, if deadlifting 2x per week
1. Squat (High Bar ATG)
Use the same loading (i.e. weights) for all sets.
SetsTargetIntensity
1
6 reps
-
2
6 reps
-
3
6 reps
-
4
6 reps
7 RPE